Winter Foods For Your PCOS
We all know diet and nutrition plays a key role in managing our PCOS. Therefore this means making sure our PCOS diet is filled with an array of fruits and vegetables that are packed full of vitamins and minerals that are important for our hormone health.
Winter is here so that means there are plenty of winter foods in the season now, so take advantage of these foods before they are gone. But it also means the festivities are approaching and diet and nutrition mostly goes out the window. Which is perfectly fine! There is nothing wrong with indulging and enjoying the festive period. However, it is still important that you take of yourself and that you are still providing your body and your hormones with the right food.
It is all about balance!
So while you are enjoying that mince pie this winter, try and include some of these vitamin-rich winter fruits and vegetables.
- Brussel sprouts
This small bundle of goodness is commonly found on Christmas dinner table. Brussel Sprouts are high in vitamin C and K.
Beetrots are great vegetable to include in your diet due to their antioxidant and anti-inflammatory properties. They contain betalains, an antioxidant, which can help fight cancer and other degenerative diseases. Studies show beetroot has also been shown to be beneficial in managing cardiovascular disease. They are also a source of vitamins A, B, C as well as potassium and folate.
Cabbage is a delicious vegetable that can give your salads a nice crunch and eating it raw is where you get the nutritional benefits, which include vitamins C and K, as well as minerals folate, copper and potassium, but is also a great source of fibre. Cabbage contains antioxidants and is a rich source of sulfur-
Celeriac is high in fibre, vitamin C, B6, K, maganese, magnesium, potassium and phosphorous.
Carrots are a source of beta-carotene, an antioxidant, which is converted into Vitamin A in the body. Beta-Carotene is said to have cancer preventing properties. Vitamin A is responsible for protecting the body's immune system. Vitamin A helps to reduce the amount of oil your skin produces, suppresses androgen formation and protect fats from oxidation (limiting inflammation and cell damage).
- Citrus fruit
Citrus fruits contain Vitamin C and flavanoids which help protect our body from anti-radicals which damage our cells causing various conditions.
- Dark Leafy Greens
Green leafy vegetables provide many health benefits. They have anti-inflammatory properties, are high in magnesium and have a low glycemic index. Research has identified including 1 serving/day of green leafy vegetables lowered the risk of diabetes by 9 percent. Furthermore, they are also fortified in vitamin K which is vital healthy bones.
Parsnips look like carrots but are white. This long and pale root veggie is packed from of nutrients. They are a great source of insoluble fibre, vitamin C, B, E and K. As well as minerals; maganese, magnesium, zinc, iron, potassium and folate. While parsnip have a high Glycemic Index, this does not mean you have to avoid this great vegetable. This is because although they have a high GI, they have a small amount of carbohydrates and therefore the glycemic response will not be large. So parsnips can be included as part of a healthy diet.
The pomegranate is such a beautiful fruit and is also great for your health. It is packed full of vitamins and antioxidants. Pomagranates contain flavanoids, anthocyanins, and has antiatherogenic and anti-inflammatory properties. Studies have shown how pomograntaes may protect against certain cancers.
- Sweet potatoes
Sweet potatoes are delicious alternative to white potatoes. There is no major difference between the traditional white potato and a sweet potato with regards to nutritional information. However, sweet potatoes are a great source of antioxidants, beta-carotene, vitamins A and C, as well as fibre. In addition, they have a low GI, which means they are filling and will not increase in blood sugar levels.
Onions add flavour to show many dishes but they also provide many health benefits. While onions make your cry and can become a struggle to chop up, you will want to pull through knowing how they are important for your health. Onions are high in Vitamin C and fibre. They contain quercetin, an antioxidant that can lower blood pressure and are great for overall heart health.
Turnips are cruciferous veggies and are packed with nutrients. They contain vitamins C and K, as well as minerals, calcium, potassium, folate and fibre.
I invite you to join me for the 2018 Revitalise Program beginning January 3rd. Registration ends Friday 22nd December, so register today and get ready to feel reenergised , refreshed and light. All ready for the new year!
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